Ukukhulelwa: Ingabe Ukudla Okuthile Kungayithuthukisa Inkinga Yezingane?

Owesifazane okhulelwe udinga ama-calories angaba ngu-1,800 ngosuku phakathi ne-trimester yokuqala, okufanele anyuswe abe ama-calories angu-2,200 ngosuku ku-trimester yesibili. Engeza cishe ama-calories angu-200 ngaphezulu ku-trimester yesithathu ukuze uhlangabezane nezidingo zomntwana okhulayo. 

Ezinye izakhamzimba ziyadingeka ekukhuleni kombungu futhi kukholakala ukuthi zidambisa ukungakhululeki okuthile kokukhulelwa njengokucanuzela kwenhliziyo, ukuqunjelwa, isilungulela, amajaqamba emilenzeni, ukuvuvukala kanye ne-edema, kanye nekhanda elibuhlungu. Ngaso sonke isikhathi gcina udokotela wakho wezifo zabesifazane ku-loop mayelana nokudla kwakho njengoba wonke umuntu angaba nemikhawulo yokudla ngesikhathi sokukhulelwa ngokusekelwe ezicini eziningana ezifana nendlela yokuphila, izinguquko zomzimba, nezinguquko zehomoni. Manje ake siqonde.

Yini okufanele udle ngesikhathi sokukhulelwa?

Okunye ukudla okuvamile okufanele ukudle ngesikhathi sokukhulelwa:

Ubisi olunempilo

Akuwona wonke umuntu ongadla ubisi oluningi, ikakhulukazi ngesikhathi sokukhulelwa lapho iphunga elimnandi lingase lingagculisi. Kodwa ubisi luwumthombo omuhle we-calcium namaprotheni, okusiza amathambo engane yakho ukuthi akhule. I-yogurt noma i-curd ngesikhathi sokukhulelwa kuthiwa futhi ukuthonya ibala le-fetus. Ama-probiotics anempilo atholakala ku-curd noma iyogathi avimbela isilungulela futhi angumthombo wezakhi ezibalulekile. Ubisi lungabuye luthathwe ngendlela yokwenza i-paneer/cottage cheese enamafutha aphansi. Ngokuvamile, u-500ml wobisi olusetshenziswa njalo ngosuku noma okulingana nalo uhlangabezana nesidingo sansuku zonke se-calcium nobisi.

imifino

Yidla imifino ehlukahlukene njengoba iwumthombo ongcono kakhulu we-fibre nezakhamzimba ngaphandle kokupakisha ama-calories ne-cholesterol. Imifino enamahlamvu inothile nge-folate, isakhi esibalulekile ebuchosheni obunempilo kanye nokukhula komgogodla wombungu.

Ngenxa yezindlela ezihlukahlukene zemifino ezingadliwa, kusiza ngokufisa ngesikhathi sokukhulelwa. Bahlanganise ku-smoothies ukuze uzipholise, noma uphonsa isaladi ukuze uthole ukuqhuma okuqabulayo. Uma isicanucanu sikuhlupha noma isisu sakho singakwazi ukudla ukudla okunzima, pheka imifino ethile noma wenze isobho ukuze uthokomale. Eminye imifino egcwele umsoco onempilo ubhatata, isipinashi, izaqathi, u-squash, imifino yesaladi, ukhukhamba, u-capsicum, ukholifulawa, ubhontshisi, utamatisi namazambane ahlala eluhlaza.

Izithelo

Njengemifino, izithelo kuyo yonke imibala zingaba indlela enempilo kakhulu lapho uhahela amaswidi. Ziwumthombo wemvelo we-fiber kanye ne-fructose yamandla. Ezinye izinketho ezinomsoco yilezi:

• Ikhabe: indlela engcono kakhulu yokulinganisa ama-electrolyte emzimbeni.
• Ubhanana: ungalokothi uhambe kabi ngobhanana, umthombo ocebile we-potassium - isakhi esijabulisayo, nensimbi. Kukhanya kakhulu esiswini kanye nenketho yokugcwalisa okunempilo ngesikhathi sokulamba. 
• Amawolintshi: ziwumthombo omuhle kavithamini C, njengazo zonke izithelo ezisawolintshi. Iphunga eliqabulayo lezithelo ezisawolintshi livimbela isicanucanu futhi lisiza ekukhipheni amanzi ngesikhathi sokugula kwasekuseni.
• amazwibela: akuzona ezomdabu e-India kodwa zingatholakala ezitolo ezinkulu. Iqukethe amafutha anempilo kanye ne-folate. Lokhu kudla okunamandla futhi kunovithamini K, uvithamini B, i-fiber, i-magnesium, ne-potassium
• Ama-apula: ziwumthombo ocebe kakhulu we-fiber embusweni wezithelo futhi zingatholwa ngabanesifo sikashukela. Yondla umzimba ngamavithamini kanye ne-potassium.

Izithelo okufanele uzigweme ngesikhathi sokukhulelwa

Lezi zithelo zingase zibe nomthelela omubi ngesikhathi sokukhulelwa:

• sasigaya upopo: Amapapaya aluhlaza noma avuthiwe aqukethe i-latex, engabangela ukufinyela ngaphambi kwesikhathi. Nokho, i-papaya evuthiwe edliwa ngokusesilinganisweni ingumthombo omuhle wensimbi namavithamini.

• Uphayinaphu: Inama-enzyme angabangela isifo sohudo futhi okubi kakhulu, ukufinyela ngaphambi kwesikhathi.

• Amagilebhisi: Angadliwa ngamanani amancane kwabesifazane abakhulelwe kodwa kufanele agwenywe ku-trimester yokugcina ngoba angase akhulise ukushisa komzimba.

Ukudla ukudla okuluhlaza kudinga ukunakekelwa okukhethekile ngenkathi ukhulelwe. Ungasebenzisi imimese esetshenziselwa okunye ukudla okuluhlaza okungase kube namagciwane, futhi uhlale uhlanza isithelo sakho esiluhlaza kahle. Ukugeza isithelo sakho kubalulekile ngoba amagciwane angatholakala kuqweqwe lwangaphandle noma ecwecweni, okungadala isifo noma ukulimaza wena nomntwana wakho. Sika izindawo ezilimele noma ezilimele ukuze usize ukususa noma yimaphi amagciwane afihlwe ezindaweni ezinjalo.

Futhi, qaphela uma ushukela wakho wegazi ukhuphuka ngenxa ye-fructose esithelweni futhi ubona ukuzuza kwesisindo okungavamile. Izithelo ngokulinganisela zilungile kulabo abathola isifo sikashukela sokukhulelwa.

Amaprotheni

Amaprotheni anempilo angaba namafomu emifino noma angenayo imifino. Amaprotheni asiza umntwana ukuba akhule futhi asize ekukhuleni kobuchopho nenhliziyo. Ukudla okukodwa noma okubili kweprotheyini enempilo kungatholakala nsuku zonke ngalezi zinketho zamaprotheni emifino efana nobhontshisi, i-rajma/ubhontshisi wezinso, uphizi onamehlo amnyama, amakinati, amantongomane, ushizi, namalentili/amadali azo zonke izinhlobo. Okukhethwa kukho okunempilo okungezona imifino amaqanda, inhlanzi, inkukhu, iwundlu, kanye nenyama engenamafutha.

Ungalokothi udle amaqanda nenyama eluhlaza noma ephekwe kancane. Amagciwane ayingozi angangenwa ngenyama ephekwe kancane. Gwema imayonnaise njengoba ilungiswa namaqanda aluhlaza.

carbohydrate

Ingxenye ebalulekile yokudla kwangaphambi kokubeletha yizinhlamvu kanye nezinhlamvu. Irayisi nesinkwa sazo zonke izinhlobo zakha isisekelo sokudla kwangaphambi kokubeletha. Ukudla okuvamile kwamaNdiya okuhlanganisa okusanhlamvu okuphelele ngendlela ye-chapati, idosa, i-dalia, i-vada, i-idli, ne-sattu kunakekela isidingo somsoco sansuku zonke. Izinhlamvu eziphelele ezisetshenziswa ekudleni kwamaNdiya zisiza ngokuqunjelwa kanye nama-hemorrhoids ngesikhathi sokukhulelwa. 

Izinketho ezinempilo zihlanganisa ama-oats, amazambane, ubhatata, okusanhlamvu, irayisi elinsundu, ne-pulao. Lokhu kudla kune-fiber eyanele, okusansimbi, amavithamini B, ne-folic acid, okusiza ukukhula komzimba wengane. 

Isiphetho

Ukudla okunempilo kuhamba ibanga elide ekukhulelweni okunempilo. Njengokudla, ukuphuza okunempilo kubalulekile. Gwema i-caffeine notshwala futhi uphuze amanzi amaningi ukuze lezo zakhi ezimangalisayo zifinyelele enganeni ngokushesha. Alukho uhlelo lokudla olulingana ncamashí komama abakhulelwe, kodwa ukulandela lezi zisekelo kuqeda izinkinga. Kubalulekile ukubonana nodokotela wabesifazane Izibhedlela ze-CARE okuyisibhedlela esingcono kakhulu sokukhulelwa e-Hyderabad esinokwelashwa okusezingeni lomhlaba kanye nodokotela bezifo zabesifazane abanolwazi.